Fractional zakudya, masiku 5, -4 makilogalamu

Kuchepetsa thupi mpaka makilogalamu 4 m'masiku 5.

Ma calorie apakati tsiku ndi tsiku ndi 640 Kcal.

Kudya pang'ono pang'ono ndi njira imodzi yodalirika kwambiri, koma yothandiza yosinthira thupi lanu. Amagwiritsidwa ntchito bwino ndi mamiliyoni a anthu padziko lonse lapansi. Mukamatsatira malamulo a njirayi, mutha kuonda popanda kuwononga thanzi lanu.

Monga momwe mungaganizire, chakudyacho chimachokera pakudya kophwanya. Kudya magawo ang'onoang'ono azakudya tsiku lonse kuposa masiku onse kumathandiza m'masiku 5 kuchotsa makilogalamu atatu kapena anayi omwe amakulepheretsani kusangalala ndi moyo.

Gawani zofunikira pa zakudya

Monga njira zonse zowonda, chakudya chamagulu chimakhala ndi mfundo zina zofunika zomwe zimapangitsa kuti muchepetse kunenepa.

  • Masiku azakudya zapadera ayenera kusinthidwa ndi masiku opuma. Yoyamba imatenga masiku 5, yachiwiri - 10.
  • Kutalikirana pakati pa chakudya panthawi yogawanika sikuyenera kupitirira maola awiri. Mwachidziwikire, yambani kudya pa 2:8, kutenthetsa thupi ndi chakumwa chotentha, ndipo muzitha 00:20 ndi chotupitsa chopepuka ngati mafuta a kefir ochepa.
  • Imwani madzi oyera oyera ochuluka tsiku lonse. Khofi, tiyi wopanda shuga amalandiranso, koma choyambirira ndi madzi oyera.
  • Pakukonza masiku 10 komanso mutatha kuwonda, ndikofunikira kudya, kupatula chakudya chofulumira, mafuta, zamchere kwambiri komanso zokometsera, zophika zophika kwambiri ndi maswiti, komanso zakumwa zoledzeretsa ndi mowa (makamaka mowa ndi ma liqueurs okhala ndi kuchuluka kwa ma calories) kuchokera muzakudya. ).
  • Mukafika kulemera komwe mumafuna, yesetsani kuti musadye chakudya nthawi isanakwane 19:00, ndikusamutsirani zakudya zopatsa mphamvu kwambiri ku theka loyambirira la tsikulo.

Zakudya zamagulu

Zakudya zosiyanitsa masiku 5

8:00 - chikho cha chakumwa chotentha chosasakaniza (kusankha kwanu si khofi wolimba kwambiri, tiyi wobiriwira kapena wazitsamba, chicory).

10:00 - grated kapena finely akanadulidwa kaloti, wokometsedwa ndi pang'ono pokha mwatsopano cholizira mandimu.

12:00 - chipatso cholemera 200-250 g (apulo, pichesi, lalanje, nthochi, peyala) kapena zipatso zochepa zouma m'madzi (ma apurikoti owuma, masiku, ma prunes).

14:00 - chidutswa cha nyama yowonda kapena nsomba, yophika popanda kuwonjezera mafuta; chidutswa cha chinangwa kapena mkate wa rye, utafalikira pang'ono ndi batala.

16:00 - 200 g wa mafuta otsika kapena dzira lophika la nkhuku, kapena 40-50 g wa tchizi wolimba wokhala ndi mafuta ochepa.

18:00 - 200-250 g wa saladi wina aliyense wosakhala wowuma, wothira supuni ya mafuta.

20: 00 - kapu ya kefir yamafuta ochepa kapena mkaka wowotcha wowotcha.

Zakudya Zoyeserera Pazotsatira Zamasiku 10-Zokhazikika

Chakudya cham'mawa: 100 g wa phala la mpunga, momwe mungawonjezereko dontho la batala kapena mafuta a masamba, kapena omelet yopangidwa ndi mazira awiri a nkhuku ndi masamba osakhuthala; komanso kapu ya zipatso / msuzi wamasamba osamwa kapena zipatso.

Akamwe zoziziritsa kukhosi: lalanje.

Chakudya: pafupifupi 150 g wa msuzi, wophika nkhuku kapena msuzi wang'ombe, ndi zidutswa zochepa za nyama yowonda; chidutswa cha mkate wa chinangwa ndi chikho cha zitsamba kapena tiyi wobiriwira wopanda shuga.

Chakudya chamasana: mapichesi angapo kapena apulo.

Kudya: 100 g mbatata yosenda (makamaka yopanda mafuta); kuchuluka komweko kwa karoti saladi ndi kabichi woyera watsopano; kapu ya kefir.

Zindikirani... Izi ndi pafupifupi zakudya, amene ayenera kutsatira 10 patatha masiku kuwonda pa fractional masiku asanu nyengo. Mutha kusintha zinthu, mwachitsanzo, pogwiritsa ntchito buckwheat kapena oatmeal m'malo mwa mpunga. Amaloledwanso kudya ma tangerines, mphesa, nthochi (osawazunza), masamba ena (makamaka osakhuthala). M'malo mwa kefir, mutha kumwa yogati wopanda zotsekemera, mkaka wophikidwa, mkaka. Amaloledwanso kugwiritsa ntchito kanyumba kakang'ono kanyumba tchizi, kanyumba kakang'ono ka tchizi (onetsetsani kuti si mchere wambiri).

Fractional zakudya contraindications

  • Sikoyenera kukhala pachakudya chomwe mungafune kuti azigonana pa nthawi yomwe ali ndi pakati, achinyamata osakwana zaka 16, anthu omwe ali ndi matenda amtima.
  • Ndibwino kuti musayambe kudya pakukula kwa matenda aliwonse. Kupatula apo, ma calorie azakudya zimachepa, ndipo ngati mukudwala, tikulimbikitsidwa kuti tidye kwathunthu kuti thupi likhale ndi nyonga kuti athe kuchira mwachangu.

Ubwino wamagulu azakudya zochepa

Tiyeni tipeze chidwi ndi zabwino zazikulu zamagulu azakudya:

  1. kuoneka kolemera kale m'masiku oyamba azakudya;
  2. kukonza magwiridwe antchito am'mimba ndi thupi lonse lathunthu;
  3. kusowa kumva njala yayikulu;
  4. kuchepa kudya;
  5. kuchepa kwa kukula kwa m'mimba, zomwe zimapangitsa kuti zikhale zosavuta kuti musanenepa pambuyo pa kudya;
  6. normalization wa kagayidwe kachakudya zako;
  7. thupi limatsukidwa ndi poizoni, poizoni ndi zinthu zina zoyipa.

Zoyipa zamagulu azakudya

  • Mwina chachikulu noticeable kuipa kwa fractional zakudya ndi kufunika kudya ndi ola. Anthu otanganidwa mwina sangathe kudya maola awiri aliwonse, malinga ndi malamulo a njirayi. Pankhaniyi, ngati mukufunabe kukumana ndi zakudya izi panokha, yesetsani subordinate kuti moyo wanu ndandanda, koma osayiwala za malamulo oyambira, kuwunika kalori zili mankhwala mukudya ndi kuyesera kuti yopuma yaitali pakati pa chakudya kotero. kuti zoyesayesa zanu zisakhale pachabe…
  • Mulimonsemo, poyamba, ngati simunazolowere kudya pafupipafupi, muyenera kuyang'ana wotchi yanu ndipo musaiwale za chakudya chotsatira chomwe chimakufikitsani pafupi ndi mawonekedwe ofunikira.

Kubwereza zakudya zoperewera

Ngati mukufuna kuchepa thupi ndikumva bwino ndikudya pang'ono, ingobwerezani masiku asanuwo momwe mungafunire (mopanda malire, inde), ndikuwasinthanitsa ndi masiku a 10.

Kuti mupeze zomwe zakwaniritsidwa munthawi yodyetsa, wina sayeneranso kudya zakudya zonse. Muyenera kuyesa kudya moyenera, mokwanira (makamaka pang'ono pang'ono) ndikuwonetsetsa kuti zopatsa mphamvu zamafuta anu tsiku lililonse sizochuluka.

Siyani Mumakonda